If there were five things you could do to ensure weight loss, wouldn't you start doing them every day?If there were five things you could do to ensure weight loss, wouldn't you start doing them every day? In fact, it only takes 21 days to form a habit. As Ben Franklin stated, it takes 21 days to make or break a behavior. Susan Smith Jones, MS, PhD, joins The Healthy Self host, Michael Schwartz, to discuss five habits that will help you lose weight faster and healthier than simply going on a "diet." Fill Up on Fiber The more fiber you eat, the more you'll be filled up and satiated. Start off your meal with high-fiber foods, like salad, vegetables, and certain soups. Remember, fiber only naturally exists in plant-based foods. Eat the Rainbow. No, that doesn't mean Skittles. Choose lots of colorful foods for each meal, like leafy green vegetables, tomatoes, blueberries, oranges, beets, eggplant. Your choices are endless. Graze Graze throughout the day and eat 5-6 smaller meals rather than one or two large ones. This will keep your metabolism revving all day long. Slow & Savor Eat slowly and savor your food. Remember, it takes your mind 20 minutes to recognize that you're getting full. If you stuff your face in the first five minutes, you'll never know you've passed that "over-full" point. Portion Control Watch your portions. Today's restaurants and processed food manufacturers trick you into thinking their portions are appropriate. They're not. When eating out, ask for a to-go box right away and immediately place half of your meal into it. Out of sight, out of mind. Listen in as Michael and Susan discuss these habits, as well as supplements that help burn fat and diuretic herbs and foods.